Mediterranean Diet White Bean Salad
Bright, fresh, and packed with wholesome flavors, this Mediterranean Diet White Bean Salad is a quick and nutritious option that's perfect for lunch, dinner, or meal prep. Featuring hearty white beans, juicy cherry tomatoes, crisp cucumber, bold red onion, and briny kalamata olives, this recipe brings together the vibrant essence of Mediterranean cuisine in every bite. Tossed in a zesty dressing of extra virgin olive oil, lemon juice, red wine vinegar, garlic, and oregano, this salad is bursting with tangy and herbaceous flavors. Ready in just 15 minutes and requiring no cooking, it's an effortless yet elegant dish that's ideal for busy days or for impressing at gatherings. Serve it chilled or at room temperature for a versatile, satisfying side or main course—it’s as healthy as it is delicious!
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Recipe Information
Ingredients
- 425 grams canned white beans (such as cannellini or great northern beans), drained and rinsed
- 200 grams cherry tomatoes, halved
- 1 medium cucumber, diced
- 0.5 medium red onion, finely diced
- 50 grams kalamata olives, pitted and halved
- 15 grams parsley, finely chopped
- 3 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice, freshly squeezed
- 1 tablespoon red wine vinegar
- 1 clove garlic, minced
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
In a large mixing bowl, combine the drained and rinsed white beans, halved cherry tomatoes, diced cucumber, finely diced red onion, kalamata olives, and chopped parsley.
In a small bowl or jar, prepare the dressing by whisking together the olive oil, lemon juice, red wine vinegar, minced garlic, dried oregano, salt, and black pepper until well combined.
Pour the dressing over the salad ingredients in the mixing bowl.
Gently toss everything together until the salad is well coated with the dressing.
Taste the salad and adjust seasoning by adding more salt or lemon juice if necessary.
Let the salad sit for 10-15 minutes before serving to allow the flavors to meld together.
Serve chilled or at room temperature. The salad can also be stored in the refrigerator for up to 2 days.
Nutrition Facts
Calories |
949 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 56.2 g | 72% | |
| Saturated Fat | 7.8 g | 39% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2853 mg | 124% | |
| Total Carbohydrate | 93.9 g | 34% | |
| Dietary Fiber | 26.8 g | 96% | |
| Total Sugars | 13.5 g | ||
| Protein | 28.1 g | 56% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 347 mg | 27% | |
| Iron | 12.5 mg | 69% | |
| Potassium | 2354 mg | 50% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
